The Tibetan Five Rites

The Five Rites of Rejuvenation- The Five Tibetan Rites

I try to do this exercise almost every morning. It takes as long as you allow it to. I do not suggest rushing through the poses to get it done faster. You’re doing the exercise to align your chakras, taking your time can only enhance the progress. Each movement is done 21 times and will probably take you about 10-20 minutes. It is said that the Tibetan Buddhist Monks have practiced The Five Rites to live long, healthy lives. The reason I enjoy doing them in the morning is because it is a great way to stretch your body, energize and remain the same throughout the rest of your day. The exercise should be done 6 days a week, one less can actually greatly reduce the projected results.

I suggest starting out slowly. Focus on your breathing throughout the exercise. In through the nose, out through the mouth- long, deep breaths. Synchronize your breathing with your poses, it is very important.


Get your yoga mat, and find a nice comfortable area.

POSE 1- Twirling

-Stand up. Stretch your arms straight out to the side and spin clockwise (to the right).

-Be sure to keep a point of focus and look at it for as long as possible. You’ll have to look away but regain that focus and continue twirling. Start off by doing a few, after a week or two you should be able to do 21 twirls.

Twirling, in a clockwise direction.

Hydrate if necessary.

Pose 2- Head and Leg Raises

Lay back down on your yoga mat. Arms to your side, palms flat to the ground. Take a deep breath in and raise your legs to the sky, raise your head (as if to touch your legs) at the same time. Slowly lower both your legs and your head, while releasing your breath. Take your time and let your muscles adjust to the stretching.

Pose 3- Back Arches

Kneel on your mat with your body straight up. Make sure your knees are directly under your hips. Bend your head and neck forward, be sure to keep your knees vertical throughout. Then place your hands on the back of your thighs and arch your back, neck and head while taking a deep breath in. Slowly return to the original straight-back position while exhaling. Repeat 21 times.

Pose 4- Table

Sit with your legs flat in front of you, with your back straight vertical and hands flat forward by your side. As you breathe in bend your head forward, and bring your legs up so your feet are flat on the floor, and your back is parallel to the floor, arms raising your upper body. Let your head stretch towards the floor, and keep your back flat like a table top. Relax your muscles and return to the original seated position. Repeat 21 times.

Pose 5- Modified Cobra

Lie on the ground on your stomach with your hands directly under your shoulders, as if you were about to do a push up. Arch your head forward, then back as you raise your hips to the sky. Arch your back as much as you can comfortably. In Yoga, this is the Downward Dog Position. From here push down on your arms, moving your body forward towards the ground, while curling your toes forward too. You will feel the dip from one position to the next. With your shoulders and hands in full alignment, arch your head and neck back. Hold it. Move back into the original “Downward Dog” pose. Repeat 21 times.

9 thoughts on “The Tibetan Five Rites

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